Diabetic Diets 101

What happens when someone brings cupcakes to the office for your birthday? What if you'd like to grab a beer with friends?

It's true that total spontaneity may be a casualty of your eating plan. But let's face it, almost everyone -- diabetic or not - has to do some dietary planning. No one stays healthy on a daily regimen of cupcakes and beer. If you use your exchanges judiciously, you can have an occasional treat and still keep your blood sugar in check. Keep a food diary so that you know what you've already eaten, and understand the impact of every splurge.

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Eating is an important social activity for many of us. Let your friends know about your eating plan, so that social activities can include healthful foods. Most friends will support your efforts -- they don't want to lose you. Similarly, if one person in the family develops diabetes, let that be a sign to everyone to adopt more healthful eating habits.

One strategy for avoiding temptation is to fill up on low-carb vegetables, water and free foods. For example, a serving of spinach has a mere 20 calories, and it's packed with nutrients and fiber. High-fiber foods help you feel full for longer.

Remember to eat often throughout the day. Long stretches of not eating can lead to crashes in blood sugar. They also -- big surprise -- make you hungry. When you feel as though your stomach's about to cave in, it's much harder to say no to a sugar-laden snack.

Keep desirable foods, such as fresh fruit and vegetables, visible. We tend to eat based on visual cues, so have a fruit bowl in the kitchen, and use clear plastic containers in the fridge.

Go for cuisines that don't require a lot of fancy chemical tinkering to taste good. For example, Asian and Mediterranean diets are naturally flavorful, high in vegetables and low in sugar.

Caloric restriction may feel like a giant, painful imposition -- especially if unrestricted eating has been your norm, but a diabetic diet is your first step toward regaining control of your health and your body.

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Exercise

Exercise is an important part of weight loss. If you've been completely sedentary, any physical activity may feel dismayingly difficult. Don't give up. Work to increase your activity in tiny increments -- for example, walking for just five minutes longer. You'll be amazed at how soon those increments turn into a serious fitness regimen -- and at how soon you feel the difference.